I absolutely love this bulgur wheat salad because it’s not only bursting with fresh, vibrant flavors from the mint and lemon, but it’s also incredibly easy to whip up and perfect for meal prepping. Plus, the mix of textures from the crunchy cucumbers and creamy feta gives me all the foodie feels!
I enjoy making colorful salads, and my Bulgur Wheat Salad is a nutritious go-to. Not only is the fiber-rich bulgur a satisfying base, but the salad also has plant-powered protein from the chickpeas and healthy, heart-loving omega-3s from the extra-virgin olive oil.
The Mediterranean Diet provides a great framework for healthy eating; this salad fits right in with that. With the addition of the cucumber, cherry tomatoes, and fresh herbs, the bulgur wheat salad is inarguably a delightful dish.
Ingredients
Bulgur Wheat
Abundant in protein and fiber, offering long-lasting energy and encouraging digestion.
Olive Oil
Full of healthful monounsaturated fats; provides a creamy, fruity taste.
Lemon Juice
Provides zesty vibrancy; possesses an abundance of vitamin C, elevating both taste and nutrient profiles.
Cherry Tomatoes
Sweet and juicy, abundant in antioxidants and vitamins A and C.
Cucumber
Revitalizing and thirst-quenching; scant in calories but brimming with vitamins and minerals.
Parsley
Bright and lively; boasts vitamins K, C, and A, all of which lend a hand in keeping you healthy.
Mint
Yields a crisp, invigorating flavor; facilitates digestion and contributes perfumed aspects.
Chickpeas
Rich protein and fiber; contribute to creaminess and nutritional balance.
Ingredient Quantities
– 1 cup bulgur wheat
– 1 1/2 cups boiling water
– 1/4 cup extra-virgin olive oil
– 1/4 cup freshly squeezed lemon juice
– 1 teaspoon salt
– 1/2 teaspoon freshly ground black pepper
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 red onion, finely chopped
– 1 cup canned chickpeas, rinsed and drained
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup toasted pine nuts (optional)
Instructions
1. In a large bowl, put the bulgur wheat. Over it, pour 1 1/2 cups of boiling water, cover, and let it sit for around 20 minutes, until the bulgur is tender and the water is absorbed.
2. Cool the bulgur to room temperature by fluffing it with a fork.
3. Whisk together in a small bowl the olive oil, lemon juice, salt, and black pepper to create the dressing.
4. In the cooled bulgur, add the cherry tomatoes, cucumber, parsley, mint, red onion, and chickpeas.
5. Drizzle the dressing over the bulgur mixture and lightly toss to combine all the ingredients.
6. If needed, taste and adjust seasoning by adding additional salt, pepper, or lemon juice to suit your preference.
7. If one is using them, the feta cheese and toasted pine nuts should be folded in gently.
8. For at least 30 minutes, cover the salad and refrigerate it so that the flavors can meld.
9. Give the salad another good toss before serving to make sure the dressing is redistributed.
10. Chill or serve at room temperature; garnish with more parsley or mint, if you like.
Equipment Needed
1. Large bowl
2. Measuring cups
3. Measuring spoons
4. Small bowl
5. Whisk
6. Fork
7. Knife
8. Cutting board
9. Spoon or spatula for tossing
10. Plastic wrap or lid for covering
11. Refrigerator
FAQ
- What is bulgur wheat, and where can I find it?Whole grains that have been cracked and cooked partially are what bulgur wheat is comprised of. You can usually find bulgur in grain form, or as an international food item, at your common grocery store.
- Can I use a different grain instead of bulgur wheat?Certainly, you can use couscous or quinoa as substitutes, should you prefer them or if bulgur wheat is hard to come by.
- Is this salad served hot or cold?This salad of bulgur wheat is served best when cold. That makes it quite refreshing and ideal for serving up as a summer meal or picnic dish.
- How do I store leftovers?Place uneaten food in an airtight container and store it in the refrigerator for not more than 3 days; the discordant flavors may even play together nicely as they await reheat time.
- Can I make this salad ahead of time?This salad can indeed be made a day in advance. To keep everything in texture, add feta cheese and pine nuts, if you’re using them, right before serving.
- What are some variations I can try?Ingredients such as bell peppers, olives, or avocados can be added or substituted for enhanced flavor and nutrition.
- Is this salad gluten-free?Bulgur wheat does contain gluten. If you want a dish that is gluten-free, replace bulgur with quinoa or another grain that doesn’t contain gluten.
Substitutions and Variations
Bulgur wheat: For a gluten-free option, you can use quinoa or couscous instead.
Use avocado oil or walnut oil as alternatives to extra-virgin olive oil.
Cherry tomatoes: Use grape tomatoes or sun-dried tomatoes instead for a different flavor.
Cucumber: Substitute zucchini or bell pepper to vary the texture.
Feta cheese: Substitute goat cheese or leave it out for a dairy-free variation.
Pro Tips
1. Rinse the Bulgur: Before adding boiling water, give the bulgur wheat a quick rinse in cold water. This helps remove any dust or impurities and can improve the texture.
2. Enhance Flavor with Garlic: Finely mince a clove of garlic and add it to the dressing. It will infuse the salad with extra flavor, complementing the lemon and olive oil perfectly.
3. Use Seedless Cucumber: Opt for seedless or English cucumbers to avoid excess moisture in the salad, which will keep it crispier for longer.
4. Chill Properly: After refrigerating, taste the salad and adjust the seasoning again just before serving. Flavors can become more subdued when cold, so an additional sprinkle of lemon juice or salt might be needed.
5. Fresh Herbs at the End: For an extra burst of freshness, reserve some fresh parsley and mint to sprinkle over the salad just before serving. This keeps the herbs vibrant and aromatic.
Bulgur Wheat Salad Recipe
My favorite Bulgur Wheat Salad Recipe
Equipment Needed:
1. Large bowl
2. Measuring cups
3. Measuring spoons
4. Small bowl
5. Whisk
6. Fork
7. Knife
8. Cutting board
9. Spoon or spatula for tossing
10. Plastic wrap or lid for covering
11. Refrigerator
Ingredients:
– 1 cup bulgur wheat
– 1 1/2 cups boiling water
– 1/4 cup extra-virgin olive oil
– 1/4 cup freshly squeezed lemon juice
– 1 teaspoon salt
– 1/2 teaspoon freshly ground black pepper
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 red onion, finely chopped
– 1 cup canned chickpeas, rinsed and drained
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup toasted pine nuts (optional)
Instructions:
1. In a large bowl, put the bulgur wheat. Over it, pour 1 1/2 cups of boiling water, cover, and let it sit for around 20 minutes, until the bulgur is tender and the water is absorbed.
2. Cool the bulgur to room temperature by fluffing it with a fork.
3. Whisk together in a small bowl the olive oil, lemon juice, salt, and black pepper to create the dressing.
4. In the cooled bulgur, add the cherry tomatoes, cucumber, parsley, mint, red onion, and chickpeas.
5. Drizzle the dressing over the bulgur mixture and lightly toss to combine all the ingredients.
6. If needed, taste and adjust seasoning by adding additional salt, pepper, or lemon juice to suit your preference.
7. If one is using them, the feta cheese and toasted pine nuts should be folded in gently.
8. For at least 30 minutes, cover the salad and refrigerate it so that the flavors can meld.
9. Give the salad another good toss before serving to make sure the dressing is redistributed.
10. Chill or serve at room temperature; garnish with more parsley or mint, if you like.
